Overnight Oats
- Base Recipe
Need a healthy breakfast you can prepare ahead of time? Try overnight oats! They are super simple, can be customized in so many ways and provide a nutritious start to your day. Mix up several at the beginning of the week to grab and go as needed.
Today I'll give you the basic recipe that you can take in so many different directions. Consider this your foundation and then let your imagination run wild. As far as it can with a jar of oats, that is.
Before the recipe, let's talk about overnight oats and the health benefits they offer.
Overnight oats are just about how they sound. Oats that sit overnight...in a liquid, in our case milk. Why in the world would you want to do this? Oats are a grain. Soaking them makes them more digestible. It may also make nutrients more available for your body to absorb. And we all want to get the most out of our food, right?
Oats are also well known for their fiber, which not only keeps your digestion tract running smoothly, but also helps you feel full for longer. You know, the old "stick to your ribs" saying. The addition of nut butter and milk bring fat and protein into the mix to also aid in filling you up. This combination of carbs, fat, and protein create a solid, well-balanced breakfast to keep you going.
Then there are chia seeds, with which many people are not as familiar. The thick, slightly gelled texture of overnight oats can be attributed to these little seeds. When the chia seeds are mixed with a liquid, they gel and expand, helping you feel full. Like oats, these seeds provide fiber and promote good gut health; but they also bring omega-3 fatty acids and antioxidants to the table, which have a whole range of benefits, including brain and heart health. Who knew such a little seed could be such a powerhouse of nutrients?
Lastly, you can bring even more goodness to your overnight oats with your toppings. Fruits and nuts add vitamins, minerals, and antioxidants. If you choose to drizzle some raw honey over the top, you can give your immune system a boost and may also ease inflammation.
So there ya have it. Overnight oats are definitely worth a try, given their ease of preparation and the multiple health benefits they provide. Use the following recipe as a base that you can then personalize to your preference. The sky is the limit!
Prep Time: 2 minutes
Cook Time: 0 minutes
Yield: 1 half-pint jar serving
Ingredients
1/2 cup old-fashioned oats
1 1/2 teaspoon chia seeds
1 tablespoon nut butter
1/2 cup milk
Mix ins (save to add in the morning)- fruit, nuts, flax, honey, maple syrup, dried fruit, jam or jelly, shredded coconut, protein powder, a drop of vanilla...chocolate chips?
Instructions
Add ingredients to a half pint mason jar in the order listed (waiting to add mix-ins until the next morning).
Stir until fully incorporated.
Add lid and refrigerate for several hours or overnight.
The next morning add any toppings or mix-ins you would like. Enjoy!
Recipe Notes:
I make several jars at one time and eat them throughout the week. After sitting in the fridge for a few days you may notice a slightly softer consistency. If this bothers you, just make only one or two jars at a time.
Make sure you use old-fashioned oats. Quick oats have less structure and get mushy!
Spices or even cocoa powder can be added the night before to really add some flavor.
Don't be afraid to try different ratios of oats to liquid. People have a variety of texture preferences, so if the recipe given is not quite what you like, try adding more or less milk. If you want your oats extra thick, increase the chia seeds. Adding in some yogurt is also an option.
We prefer whole milk at Hickory Hill Home, but any kind will work.